Movember 2012

[Mid Life Crisis Marathon Man]

Work is the curse of the running classes.

Well put, Mr.S and so true.

I've received my latest set of workout instructions from Julia, my fat burning guru.

Ah yes, 'Metabolic 1' wasn't it? How's the spreadsheet going for that?

[Sweder]

I've received my latest set of workout instructions from Julia, my fat burning guru.

Ah yes, 'Metabolic 1' wasn't it? How's the spreadsheet going for that?

Met III now: 'belly buster'
Saints preserve us.

[Sweder]

It's been ages since I lost a nipple.
To elucidate, its been ages since I wore the kind of running top with which one might grate Parmesan cheese. I am now the proud owner of a pair of freshly chaffed teats that glow in the dark like a gumshoe's crafty dog-end.

It all started well. In fact the last run of this, my fifty-first year on Planet Earth, was a bit of a corker. I suited up to open the show, nipped back to the digs, did a quick Superman in my telephone-box of a room and set off into the city. Weak winter sun peeped over a ridge of ominous cloud as I shuffled passed the RAI, heading south towards the Amsterdam Bos. Bos is Dutch for 'Wood', wood in the sense of a large collection of trees. Two miles on I entered a park criss-crossed with trails. Sodden leaves covered the muddy paths leading a merry dance all over the impressive acreage. The good Burghers of the city had kindly posted a series of maps, each looking a good deal like a banker's sribble block at the end of Black Wednesday. I had no hope of navigating via these, so I set off along the outer edge, 'generally keeping the woodland on my left'. Note to self: hope is not a strategy.

Running in November is, for me, just about right. Not too cold, not too damp, crisp enough to minimise sweat and offer up a riot of colours to enjoy along the way. Canals and brackish waterways came and went as I huffed and puffed through the trees, small birds swooping across my path. I honestly had no idea how far I might run. Without food or water I'd have to think about turning for home within the first hour.

   

My plan to keep the trees on my left was soon exposed for the whimsy it was as the paths diverged for the umpteenth time, all roads seemingly leading treeward. I took my best guess and struck out, now trying to convince myself that a 'general arc left' would bring me back to the entrance. Or, at least, an entrance, for there were many. With seven miles on the Garmin and everything in apparent good order I gave thought to maybe knocking out a cheeky half. Why not? It's cool, there's probably a drinking fountain around here somewhere and besides, I still had no idea were the exit was. Two miles later I faced yet another crossroads. I took the sharp left, heading towards what I hoped was the rowing lake I'd seen an hour before. That was close to the entrance I'd used, and what do you know? I got lucky.

By the time I'd retraced my steps along the Rue Van Nistelrooy (it was something like that) I could see the RAI tower looming to my left. Relief eased the lactic burn in my legs and I struck for home, rocking up at the hotel with 11.46 miles on the clock in 1:43.09. A decent effort. As I peeled off my damp vest I realised I'd not worn this (long sleeved) top for a while. The double sting of eviscerated nipples reminded me why. The shower was a dance of discomfort, hot water welcome in all parts save those terribly tender spots. Every now and then I forgot, wincing horribly as the wounds refreshed.

And so to my favourite hostelry, 't Vliegertje, for a glass or two of Weiss Beer to see in my fifty-second year. I'm still on the wagon of course, but I'm buggered if I'm going to be a total sap about it.

On, on!

[suzieq]

Happy Birthday Sweder! You're only 52; still a young thing. I'm actually meeting some friends tonight so will be able to hoist one in your honour.

[Mid Life Crisis Marathon Man]

I had a couple of Coopers for you as well mate. Hope it's a great one for you!

[Seafront Plodder]

Happy Birthday Sweder! You're only 52; still a young thing. I'm actually meeting some friends tonight so will be able to hoist one in your honour.

He may look old Suzie, but he's actually just a mere lad of 51.

Happy birthday mate.

[glaconman]

Happy Birthday Sweder. Bottle of Wonkey Donkey will be consumed in your honour.

[Sweder]

Happy Birthday Sweder. Bottle of Wonkey Donkey will be consumed in your honour.

Cheers. Most apropos.

[suzieq]

Oops! I've made you a year older, sorry! You're even younger than I thought. I did hoist my Guinness in your honour last night.

[Sweder]

No problem Suzie. I wear my years in my silver crown, a badge of honour, sign of a life well lived. One more or less makes no odds. Today I feel 18 and look 98. C'est la vie!!

[Antonio247]

All the best in your birthday, S.! ¡Feliz cumpleaños!

[Mid Life Crisis Marathon Man]

And yes indeed, 18.4km in 1h43m is a decent effort! You still gunning for that sub-3:45 mara in spring??

[Sweder]

And yes indeed, 18.4km in 1h43m is a decent effort! You still gunning for that sub-3:45 mara in spring??

Possibly, although my hardtop progress has been poor. I don't doubt I'll have the fitness, just need to get more pavement/ road miles in. My sore legs after that predominantly paved 18k this week reminded me of how little prep I've put in for a street race. I plan to address that this week.

[marathondan]

My sore legs after that predominantly paved 18k this week reminded me of how little prep I've put in for a street race. I plan to address that this week.

My feeling (which may or may not be correct) is that you don't need to start on that too early. My plan would be to stay offroad until about 2 months before the race, then switch the long ones to hardtop.

That's what I did last year. And I... er, nearly failed to get to the start line, and missed my time target. Oh yeah.

Then again, you've got Almeria to think about as well, haven't you?

[glaconman]

Interesting comments. I've done a lot more off road running recently and really enjoyed it. And I've also found that certain niggles seem to be worse after road runs. It's a very tricky balance. But, as Dan says, I would stick to the muddy stuff as long as you can and only do as little road work as your feel you can get away with.

[Sweder]

The key ingredient for me Dan is to run the lonesome trail out to/ around the power station. I need to come to love those hardest of yards whilst my legs adapt to continuous pounding. You're right though. Too much too soon will simply result in ... sore legs.
And so the wheel turns.
Sigh.

[Mid Life Crisis Marathon Man]

The key ingredient for me Dan is to run the lonesome trail out to/ around the power station. I need to come to love those hardest of yards whilst my legs adapt to continuous pounding. You're right though. Too much too soon will simply result in ... sore legs.
And so the wheel turns.
Sigh.

Are you running those tarmac miles in your off-road shoes? That could be an issue.

Another issue could be your technique. Fast road-running requires faster cadence, which is not something I've mastered, but I can tell you for sure that in my case at least, leg soreness comes from over-striding. When your stride length increases, you are relying on your calf and quad muscles for power as you push off the road. When instead you simply turn your legs over faster (with a shorter stride, but more of them), you are using your glutes and core strength because you are picking your legs up and letting gravity move you, rather than pushing off the ground in a power stroke. Big difference!

Something like that, anyhow. It works for me, but then I'm no 3:45 marathoner.

What I'm trying to say is that I don't think tarmac by itself is cauysing your leg soreness. Running downhill (as you do) is far harder on legs than tarmac and concrete.

So maybe try different shoes first, but also read Chi Running. Or the Pose Method. Etc. All of those systems are saying similar things. Cadence and technique, not power.

[Sweder]

These are fair and well made points. Hard to say if I was overstriding this week, but it wouldn't hurt to work in a couple of Barefoot sessions to revisit my running style. Pose/ Chi running are so close to barefoot as makes no never-mind, especially where stride patterns - specifically shorter, faster stride patterns - are concerned.

I've always had issues with road-running, even when I wore giant Nike 'sponges' back in the day. It's why I took to the hills in the first place. I think Glaconman and Dan are right. It's a little late in the day to change what has worked well in the past. I should do as little roadwork as I can get away with, build up the mileage offload. Ration the impact, spare the knees and suck up the pain on race day.

[marathondan]

Well last year I seem to recall going for around a 15 miler on road after training on grass. It was hellish, but after a couple of similar efforts the joints became acclimatised. I think you can avoid putting them through too much pain on the day if you time it right.